Walk away

“Try the run/walk method,” says Vachal. “Run for a minute, then walk for a minute.” Once that feels doable, run for 2 minutes at a time and walk for one, and then 3, 4, and 5 minutes at a time with the same one-minute walk interval. Soon, you’ll be able to run for long stretches. “It’s about building up gradually,” she says. “You’re building your confidence and strength.”

Run out the clock

“Focus on your time, and not your distance or pace,” says Vachal. “Running long distances can be intimidating for novice runners — by not being [hung up on] pace and distance, you’re able to focus on improving your form and simply enjoying the run.”

She suggests setting a goal to be out on your run for 30 minutes — which can include walking portions, if need be — and slowly add on the time once that feels manageable.

Bend and stretch

Cross-training isn’t just for marathoners. “Even if you’re new, supplementing your running will help you recover, and help strengthen the muscles you’re using,” she says. An elliptical will build running muscles — think quads, glutes, and calves — without the pounding on your knees, while weight lifting can help prevent injuries. Yoga and pilates will help elongate tight limbs. And don’t forget to take rest days — Vachal suggests running 3 days per week, cross-training twice, and resting twice. “If you don’t recover properly, your body will be stressed all the time, and it’ll start storing fat,” she says.

Stay positive

“Running is a mental sport,” says Vachal. “My motto is, train your mind and your legs will follow.” If your thoughts start to veer negative, focus on the time goal you’ve set and then visualize that awesome feeling of accomplishment you’ll earn when you hit it. Or, repeat a mantra in your head — Vachal likes to chant “I can do this” when things get tough, while a friend of hers dedicates each mile she runs to a different person in her life.